Craving something deeply comforting that actually leaves you feeling energized? We’ve all been there. But this isn’t your average can of soup.

We are talking about sweet roasted red peppers and juicy tomatoes, charred to perfection and blended into silky smoothness. The best part? That luxurious, “creamy” texture comes from a secret nutritional weapon: white beans and coconut milk.

There is absolutely no dairy in sight, making this the ultimate comfort food that doubles as an antioxidant powerhouse. Whether you are meal prepping for a PCOS-friendly diet, looking for a vegan dinner, or just need a warm hug in a bowl, this soup delivers.

Think of this as your new go-to anti-inflammatory meal. Loaded with lycopene, vitamin C, and fiber, it is naturally gluten-free, low glycemic, and incredibly nourishing.

Why This Soup is a PCOS Game-Changer

When managing PCOS (Polycystic Ovary Syndrome), lowering inflammation and managing blood sugar are key. Here is why this Roasted Red Pepper Soup deserves a spot in your weekly rotation:

1. It’s an Antioxidant Powerhouse

Roasting isn’t just for flavor—it enhances the bioavailability of nutrients. The tomatoes provide Lycopene while the peppers offer a massive hit of Vitamin C. These antioxidants work together to fight oxidative stress and lower inflammation in the body.

2. Creamy Without the Dairy

Many women with PCOS find that reducing dairy helps manage acne and bloating. We ditch the heavy cream here and get that lush, velvety texture from blended Cannellini beans and a splash of coconut milk. It is satisfying without the heaviness.

3. Blood Sugar Friendly

Thanks to the fiber and protein from the white beans, this is a low-glycemic meal. Unlike standard tomato soups that might spike your sugar, this recipe provides steady energy—essential for insulin resistance and hormone balance.

4. Gut-Healing Properties

Warm, easy to digest, and full of prebiotic fiber, this soup is like a tonic for your digestive system. A healthy gut is the foundation of healthy hormones.

Ingredients You’ll Need

The beauty of this vegan soup is its simplicity. You likely have most of these items in your pantry.

The Roasting Tray:

• Red Bell Peppers & Tomatoes: The stars of the show. Roasting them brings out their natural sweetness.
• Onion & Garlic: These provide a deep, savory aromatic base.

The Creamy Elements:

• White Beans (Cannellini or Great Northern): When blended, these create a rich texture while adding plant-based protein and fiber.
• Full-Fat Coconut Milk: You only need a little to add a luxurious finish and healthy fats.

The Flavor Boosters:

• Vegetable Broth: Opt for low-sodium so you can control the salt content.
• Smoked Paprika & Dried Basil: The paprika adds a subtle smokiness that mimics bacon, while basil brings the fresh herbal notes.

How to Make It (Step-by-Step)

Step 1: Roast for Flavor

Preheat your oven to 425°F (220°C). Halve your peppers (remove seeds) and tomatoes, chop the onion into large chunks, and peel the garlic cloves. Arrange everything on a large baking sheet. Drizzle generously with olive oil and sprinkle with salt and pepper. Roast for 25–30 minutes until the vegetables are soft and char marks appear.

Step 2: Steam and Peel

Tip: Once out of the oven, place the peppers in a bowl and cover it with a plate for 10 minutes. The steam will loosen the skins, allowing you to slide them right off for a smoother soup.

Step 3: Blend Until Silky

Transfer all the roasted veggies (and their juices!) into a high-speed blender. Add the drained and rinsed white beans, coconut milk, smoked paprika, and dried basil. Blend on high until the mixture is super silky and smooth.

Step 4: Simmer & Season

Pour the orange-red blend into a soup pot over medium heat. Stir in the vegetable broth until you reach your desired consistency. Let it simmer for 10–15 minutes to let the flavors meld. Taste and adjust—does it need more salt? A squeeze of lemon for brightness? Make it yours.

Variations & Swaps

• Boost the Protein: Stir in an extra can of whole white beans at the end for texture, or top with grilled chicken or crispy roasted chickpeas.
• Add More Veggies: Blend in a handful of fresh spinach or roasted carrots for extra micronutrients.
• Make it Spicy: Add a pinch of cayenne pepper or a teaspoon of harissa paste for a metabolism-boosting kick.
• Coconut Free? If you don’t like coconut, you can substitute with unsweetened oat milk or cashew cream.

Frequently Asked Questions

Can I make this in an Instant Pot? Yes! Skip the roasting step. Sauté the onions and garlic in the pot first, then add the peppers, tomatoes, beans, broth, and spices. Pressure cook on High for 10 minutes. Quick-release, blend until smooth, and finally stir in the coconut milk.

Can I use jarred roasted red peppers? Absolutely. If you are short on time, a 12–16 oz jar of drained roasted peppers works wonders. You will lose a little of the fresh smoky flavor, but it is a great shortcut. We recommend still roasting fresh tomatoes and onions if possible!

What should I serve with this soup? This pairs perfectly with a slice of gluten-free sourdough toast or some seeded crackers for dipping. To make it a full meal, serve alongside a fresh green salad or top with grilled chicken.

My soup is too thick. What do I do? Don’t worry! This often happens due to the fiber in the beans. Simply add more vegetable broth or water, a splash at a time, until it reaches your perfect consistency.

Can I freeze this soup? Yes, this soup freezes beautifully. It will keep in the fridge for 4–5 days (it tastes even better the next day!) or in the freezer for up to 3 months. Thaw it in the fridge overnight before reheating.

The Final Sip

This soup is proof that healthy food can be the coziest, most comforting thing ever. It warms you up and fuels you right, making it the kind of easy meal prep that makes taking care of yourself feel delicious, not difficult. Whether you’re managing PCOS symptoms or just love a good bowl of soup, this recipe is sure to become a staple in your kitchen.

Did you make this recipe? We’d love to hear from you! Please leave a comment below and rate the recipe. Don’t forget to tag us  or pin this to your “Healthy Dinner” board on Pinterest!

Creamy Roasted Red Pepper & Tomato Soup (PCOS-Friendly)

Print Recipe

A cozy, anti-inflammatory roasted red pepper and tomato soup. Vegan, gluten-free, and creamy without dairy—perfect for PCOS meal prep and hormone balance.

• Total Time: 40
• Yield: 4 Servings

Ingredients

• 4 large red bell peppers, halved and seeded
• 4 large vine tomatoes, halved
• 1 yellow onion, quartered
• 4 cloves garlic, peeled
• 2 tbsp olive oil
• 1 can (15oz) Cannellini beans, drained and rinsed
• 1/2 cup full-fat coconut milk (canned)
• 2 cups vegetable broth (approximate, adjust to taste)
• 1 tsp smoked paprika
• 1 tsp dried basil
• Salt and black pepper to taste
• Optional garnish: Fresh basil, red pepper flakes, drizzle of coconut milk.

Instructions

1. Preheat oven to 425°F.
2. Place peppers, tomatoes, onions, and garlic on a baking sheet. Toss with olive oil, salt, and pepper. Roast for 30 minutes.
3. (Optional) Peel the skins off the peppers for a smoother texture.
4. Add roasted veggies, beans, coconut milk, and spices to a blender. Blend until smooth.
5. Pour into a pot, add broth, and simmer for 10 minutes. Serve hot.

Enjoy your cozy, hormone-balancing bowl of goodness!

Notes

Leftovers keep in the fridge for 4-5 days or freezer for 3 months. For extra protein, stir in chickpeas or top with grilled chicken.

• Author: Emma Carter
• Prep Time: 10
• Cook Time: 30
• Category: Soup
• Method: Roasted/Blended
• Cuisine: American
• Diet: Vegan